Expansive yoga tailored for larger body types
Yoga, a popular form of strength training, can offer numerous benefits to individuals with obesity and long periods of inactivity. However, it's crucial to approach yoga with care and consideration to ensure a safe and enjoyable experience.
Firstly, starting with chair yoga or seated poses is a great option for beginners and those with limited mobility. These poses help build confidence, strength, flexibility, and balance without overexertion [2][4]. By gradually progressing, you can minimise the risk of injury and build a strong foundation for further practice.
Warming up gently is another essential aspect to consider. Begin sessions with light movements to prepare muscles and joints, reducing the risk of injury [1]. Focusing on proper alignment and posture is also important, as maintaining correct alignment prevents undue stress on joints, particularly for those with obesity or prior inactivity [1][4].
Breath awareness is another key element in yoga practice. Coordinated, steady breathing supports relaxation and body control throughout the practice [1][2]. It's essential to avoid pushing into pain or discomfort. Honour your body's signals and modify or stop poses accordingly [1].
In terms of choosing a yoga class, consider factors such as the skill and experience of the instructor, diversity of body types and sizes, tailoring to your experience and fitness level, class time and location, and convenience [5]. Online communities or instructors can be a great alternative, reducing anxiety and making yoga more convenient.
For people who are sedentary with poor physical fitness, it's advisable to avoid hot yoga initially [6]. If you're concerned about specific health issues, such as joint pain or osteoporosis, consult a healthcare provider before starting [1].
Remember, it's important to listen to your body during exercise. Understanding that body weight does not necessarily constitute an absolute contraindication to exercise is key [7]. Taking breaks during a yoga class is acceptable if necessary.
Yoga can help a person slightly increase the number of calories they burn per day [8]. Furthermore, research suggests that yoga may reduce stress, encourage healthy habits, ease depression and anxiety, support weight loss, help a person quit smoking, reduce menopause symptoms, and help people manage symptoms of chronic illnesses [8].
When choosing an instructor or class, asking questions about the class's potential impact on self-esteem, personal preference for the instructor, need for in-person help, convenience of online classes, and goals for the yoga practice is advisable [5].
Lastly, if you're starting a new exercise routine after a long period of being sedentary, consider consulting a doctor before starting [9]. By following these tips, you can embark on a yoga journey that promotes gradual improvement in your physical and mental health.
References:
[1] Obesity Medicine Association. (n.d.). Yoga for weight loss. Retrieved from https://www.obesitymedicine.org/patients/weight-loss-surgery/yoga-for-weight-loss/
[2] American Osteopathic Association. (n.d.). Yoga for weight loss: 5 tips for beginners. Retrieved from https://www.osteopathic.org/osteopathic-health/resources/yoga-for-weight-loss-5-tips-for-beginners
[3] National Center for Complementary and Integrative Health. (2020). Yoga in Depth. Retrieved from https://www.nccih.nih.gov/health/yoga/introduction
[4] WebMD. (2020). Yoga for Weight Loss: Is It Effective? Retrieved from https://www.webmd.com/diet/yoga-weight-loss
[5] Verywell Fit. (2021). How to Choose a Yoga Class. Retrieved from https://www.verywellfit.com/choose-a-yoga-class-4064512
[6] Mayo Clinic. (2020). Hot yoga: Is it safe? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/hot-yoga/faq-20057981
[7] American Heart Association. (2020). Exercise and Obesity: What You Need to Know. Retrieved from https://www.heart.org/en/healthy-living/fitness/fitness-basics/exercise-and-obesity-what-you-need-to-know
[8] National Center for Complementary and Integrative Health. (2020). Yoga: What You Need To Know. Retrieved from https://www.nccih.nih.gov/health/yoga/introduction
[9] Mayo Clinic. (2020). Exercise and obesity. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20048389
